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Just adjust the way you breathe, it's easier to sleep.

Anyone who doesn't sleep well or sleeps hard 😴 try to adjust with this breathing method.

# Lemon 8 Howtoo # Can't sleep # Hard to sleep # Sleep well

8/4 Edited to

จากประสบการณ์ตรงที่ผมได้ลองใช้วิธีหายใจแบบ 4-7-8 พบว่าการนับลมหายใจ 4 วินาทีก่อนหายใจเข้า 7 วินาทีกั้นหายใจ และ 8 วินาทีก่อนหายใจออกนั้นช่วยให้รู้สึกผ่อนคลายอย่างชัดเจน เทคนิคนี้จะกระตุ้นเส้นประสาทพาราซิมพาเทติกหรือ Vagus nerve ซึ่งทำหน้าที่ลดอัตราการเต้นของหัวใจและลดความดันโลหิต โดยส่วนตัว ช่วงแรกอาจจะรู้สึกว่ายากที่จะกลั้นลมหายใจตามเวลาที่กำหนด แต่เมื่อฝึกเป็นประจำทุกคืนประมาณ 4 รอบก่อนนอน พบว่าเร็วขึ้นและหลับได้ง่ายขึ้นอย่างเห็นได้ชัด นอกจากเทคนิค 4-7-8 แล้ว ผมแนะนำให้ตื่นเช้าไปรับแสงแดดธรรมชาติและทำการยืดเหยียดเบาๆ เพื่อปรับนาฬิกาชีวิตให้สมดุลด้วย รวมถึงการรับประทานอาหารที่มีแมกนีเซียมซึ่งช่วยให้กล้ามเนื้อผ่อนคลายและบรรเทาความเครียดด้วย หากใครกำลังประสบปัญหานอนไม่หลับ ลองเริ่มต้นด้วยเทคนิคนี้และปรับเปลี่ยนกิจวัตรประจำวันที่เหมาะสม คุณจะพบว่าการนอนหลับดีขึ้นและสุขภาพโดยรวมดีตามมาอย่างแน่นอน

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